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So you know the benefits of toning your glutes during your pregnancy workouts (less waddle, more wiggle)…and your arms (less matron, more Madonna)…and your abs (less flab, more fab). But did you know the benefits of toning your pelvic-floor muscles? For that matter — did you even know you had pelvic-floor muscles? Well, it’s time to pay attention to these marvelous muscles and to give them the credit — and the workout — they’re due. Not only do pelvic-floor muscles play a heroic role during childbirth (stretching to Gumby-like proportions so that your baby can be born), but they’re also responsible for keeping urine from leaking (and that’s a skill you’ll want to retain…for obvious reasons). Strong pelvic-floor muscles can also help speed your recovery after delivery, plus make for a much more satisfying sexual experience (and when was the last time your workout did that?). So how can you get your pelvic-floor muscles into shape for delivery and beyond? Simple: Start doing Kegel exercises.

What Are Kegel Exercises?

If you choose to do just one workout during pregnancy, this would be it. Kegels are easy, they’re quick, and they’re life-changing, especially if you’re about to bring a baby into the world. More amazing still, it’ll take only five minutes of these simple pelvic-muscle movements three times a day to make a world of difference down there — not only to your urinary tract (Kegel exercises help retain bladder control) but also to your perineum (the area between your vagina and rectum that often tears during delivery) and vagina (which will be able to snap back more gracefully after it’s been stretched by childbirth). And there’s a bonus in bed: Toning your pelvic-floor muscles will enhance sexual pleasure for both of you (talk about a hot workout!).

How Do You Do Kegel Exercises During Pregnancy?

Want to flex your way to pelvic muscles of steel? Good news: You don’t have to head to the gym, lace up your sneakers, get up from the sofa, or even break a sweat. In fact, you can Kegel right at your desk, at a company meeting, at dinner with your friends, and no one will be the wiser. Here’s how to do the Kegel:

Isolate. Before you can tone those pelvic-floor muscles, you’ll have to find them and isolate them. The best way to do that? The next time you’re peeing, try to stop the flow of urine. Those muscles you just used are the pelvic-floor muscles, and those are the ones you’re going to want to exercise during pregnancy.

Tighten and hold. Now that you know which muscles you need to be flexing, tighten them and hold for at least five seconds, then release. Make sure that all your focus is on those muscles — and not any others. If you feel your stomach tensing or your thighs or buttocks contracting, your pelvic-floor muscles aren’t getting their full workout. You can check to make sure you’ve got the right muscle group by inserting a clean finger into your vagina; you should feel the muscles of your vagina tighten around your finger if you’re doing your Kegels properly (or you can ask your practitioner to check your Kegel technique at your next appointment — and don’t worry, it will be far from the strangest thing he or she’s been asked).

Repeat. Work up to three sets of 20 Kegel exercises each day during your pregnancy (if you can). Having an especially good time with your workout? Don’t worry — this is one exercise you can’t overdo. Having trouble working up to your Kegel goal? Any are better than none.

Do them anywhere, anytime. Do a few quick Kegel exercises each time you stop at a traffic light, on line at the market, talking to your belly buddies on the Message Boards. Or do them while you’re having sex — you’ll both be glad you did.

Continue for life. Kegels never get old and will actually keep your pelvic floor young and healthy as you age, staving off not only postpartum incontinence but plumbing problems that can crop up after menopause. So don’t stop — keep up those Kegels after delivery…and beyond!

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